Asian Male's 46Lbs Transformation on Keto and If

Introduction

This 24-year-old male, reddit username twpride, managed to shred down 46lbs of fat within a year. His progress images went viral in the website's loseit thread, receiving 88 upvotes and several compliments for his transformation. It's not surprising that many wanted to learn his secret to weight loss. Thanks to the helpful community, twpride shared his diet and fitness routine to those who asked. Let's dive into his keto and intermittent fasting (IF) regimen and how it helped him.

Keto: Low Carb, High Fat Diet

Keto, or ketogenic diet, helped twpride achieve his fat loss goal in a healthy way. It promotes low carbohydrate, high-fat meals that can help you lower your calorie intake, reduce your appetite, and increase your weight loss. Twpride suggests that those who want to try out keto should consider their body's response to high vs. low carb or fat food, saying that it is easier to eat low carb than low fat.

He ate meals like roasted chicken, sauteed broccoli with cheese and bacon, which aren't usually permitted when on low-fat diets. He also tracked his calorie intake to make sure he remains in calorie defecit.

Full Body Lifts: Lift Weights To Build Muscle

Twpride did full body lifts like bench, squat, deadlift, pull-up, push-up, etc. He focuses on doing low rep but high weight since it is the best for building muscle. He didn't do it daily, but around 3-4 times a week. Building muscle improves your metabolism and helps you burn more calories at rest. Twpride suggests that those in a weight loss journey should add strength training to their routine besides doing cardio workouts. Doing so will improve your weight loss's quality and help you maintain the progress you've made.

Intermittent Fasting: Limiting Your Eating Window

Twpride followed an intermittent fasting schedule of 23/1. This means that he fasts for 23 hours and eats his daily calorie needs within a 1-hour eating window. This way of eating helps maximize the fat-burning effect by encouraging your body to burn off fat as energy when you fast. But this eating schedule can be extreme for others who want to try it, so some opt for 16/8, eating within 8 hours and fasting for 16 hours. Twpride warned that finishing all the calories within an hour was also a struggle for him. Hence, it would help to plan out meals ahead and eat filling, nutritious but calorie-dense meals. If done correctly, it can result in a significant caloric deficit and fast fat loss.

Conclusion

Asian male, twpride, managed to shed 46lbs of fat by following a combination of keto and IF. As evidenced by his transformation photos, it's possible to lose fat if one follows the right diet and fitness routine for them. Remember to consult a physician or dietician before starting any new diet plan or exercise program. Each person's body is different; what may work for one may not work for another. With discipline and patience, though, anyone can achieve their fitness goals. Try out what works for you and see where it can take you!